Fish sticks are not exactly a food that I would associate with the word healthy- and they’re also not something that I generally have on hand. In fact, before this past week, I don’t think I had eaten a single fish stick of any kind since I was a kid. Growing up, I remember large, frozen bags of fish sticks (and other various fried convenience foods) stuck in the freezer for nights when dinner needed to be made quickly and easily. Those days are long gone- but I still like to keep a few “convenience” foods in my freezer for easy access. I’ve come to realize that those types of foods can be made just as easily at home (with a lot fewer ingredients and calories!) and stored in the freezer for future use. I don’t know about you, but I feel much better after eating a healthy, home-cooked meal over something that came out of a box (with a mile-long list of ingredients!). And right now, I’m enjoying these delicious (healthy) fish sticks that I just heated up from the freezer!
Let me rewind a little bit…
Recently, the folks at The Better Chip sent me a box of goodies, including bags of their five different flavors of chips. The various flavors include Fresh Corn, Jalapeño, Spinach & Kale, Beets and Chipotle.
The chips are made with fresh, non-GMO ingredients (and are gluten-free and vegan) and are literally bursting with flavor! Although the chips are delicious on their own, I wanted to use two of the varieties as a “breading” for my Healthy Homemade Fish Sticks. I chose to try out the Jalepeño and Chipotle flavors. I’ve actually never made fish sticks of any kind before and did a little bit of research (Google-ing) beforehand. What I discovered is that you get the best results if you dip the fish in flour first, then egg and finally, breadcrumbs (or chips in this case!).
It was super easy to coat the pieces of fish and they cooked up quickly. Because the chips had so much flavor, I didn’t even need to add any additional spices! The fish sticks also made my house smell delicious while they were baking.
The end result was crunchy, delicious, flavorful fish sticks that were tender on the inside:
If I didn’t know better, I’d swear that these were deep fried! I’ll take oven-fried any day if it tastes like this.
Better Chip-Crusted Fish Sticks (2 servings)
4 oz. The Better Chipchips
1 egg, beaten
1/2 c. flour
3/4 lb. cod filet, cut into small pieces
canola oil spray
Pre-heat oven to 400˚. Crush finely or pulse chips into a food processor until they resemble the consistency of bread crumbs and pour into a bowl. Place beaten egg into another bowl and flour into a third bowl. Spray a cookie sheet with canola spray. Dip pieces of fish into flour first, then egg, then the crushed chips (coating well) and then place onto the cookie sheet. Repeat until all pieces of fish are coated. Bake in oven for 8 minutes, then flip each piece over and bake for an additional 3-4 minutes (or until golden brown). Serve immediately or store in freezer for future use.
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Disclosure: The Better Chip provided me with product and compensation for this post, however the opinions I shared are my own.
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Have a great weekend!
What’s your favorite “oven-fried” recipe?